Painstorm XI
Workout Details
For Time:
↳ 45/35 lbs (20/16 kg)
↳ 45/35 lbs (20/16 kg)
↳ 35.2/26.4 lbs (16/12 kg)
↳ 45/35 lbs (20/16 kg)
Coaching Tips
Strategy
- 1Pacing is key; manage your intensity especially during the runs to maintain performance throughout the WOD.
- 2Keep your muscle-ups and handstand push-ups unbroken if possible; consider scaling if form starts to deteriorate.
- 3Break the overhead squats, sumo deadlifts, and thrusters into manageable sets, aiming for 10-15 reps at a time.
- 4Use efficient transitions between movements, particularly after runs, to minimize downtime.
- 5On kettlebell swings, focus on using your hips rather than your arms to maximize efficiency.
Safety Considerations
Technical Focus
Ensure complete range of motion on all movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 400m Run(Easy pace.)
Mobility:
- Shoulder Stretch - 30 sec
- Hip Flexor Stretch - 30 sec
- Ankle Mobility - 30 sec
Activation:
2 rounds- 10 Jump Squats
- 10 Kettlebell Swings (light)
- 5-10 Push-Ups(Focus on form.)
Scaling Options
Intermediate
Decrease weights and/or reps for higher volume movements.
- 1
muscle up
Chest-to-Bar Pull-Ups
- 2
handstand push up
Pike Push-Ups
- 3
overhead squat
Weight: 36/28 lbs (/ kg)
- 4
sumo deadlift high pull
Weight: 36/28 lbs (/ kg)
- 5
pull up
Banded Pull-Ups
- 6
push up
Knee Push-Ups
- 7
kettlebell swing
Weight: 28/20 lbs (/ kg)
- 8
burpee
Step-Back Burpees
- 9
thruster
Weight: 36/28 lbs (/ kg)
- 10
air squat
Adjust reps to 80.
Scaled
Further reduce weights and/or more fundamental movements.
- 1
muscle up
Pull-Ups + Dips
- 2
handstand push up
DB Press
- 3
overhead squat
Bodyweight Squats
- 4
sumo deadlift high pull
Dumbbell Swings
- 5
pull up
Ring Rows
- 6
push up
Incline Push-Ups
- 7
kettlebell swing
Light Kettlebell Swing or Bodyweight Hip Extensions
- 8
burpee
Standard Burpees to Box Steps
- 9
thruster
Dumbbell Thrusters with lower weight
- 10
air squat
Adjust reps to 50.